Strength & Conditioning: 31 August 2015

Strength:

5x5 Strict Press

20m sled pull

WOD:

14-12-10-8-6-4-2 Reps For Time: (56 reps each)

• Burpees
• Right Rack/Left Rack Goblet Squats (Half R/L)
• Right/Left Push Press (Half R/L)

After completing every round of push press:

12m front rack walk. (Switch arms half way)

Conditioning: 31 August 2015

WOD A)
5x5 Strict Press 

WOD B)

For time:

• 30 wall balls
• 15 box step overs
• 30 KB swings
• 15 box step overs
• rest 1 minute
• 30 wall balls
• 15 box step overs
• 30 KB swings
• 15 box step overs
• rest 1 minute
• 30 wall balls
• 15 box step overs
• 30 KB swings
• 15 box step overs

Strength & Conditioning: 28 August 2015

Strength:
Clean & Jerk x10 x1- AHAP 80% success

WOD:
21 Pull ups, 21 Front Squats@ 115/75
800 meter Run (4 laps or 600 m row.)
15 Pull ups, 15 Front Squats@ 115/75
600 meter Run (3 laps or 450 m row.)
9 Pull Ups, 9 Front Squats@ 115/75
400 meter run. (2 laps or 300 m row.)
3 Pull Ups. Front Squats@ 115/75

200 meter run. (1 lap or 150 m row.)

Conditioning: 28 August 2015

WOD A:
5RNFT                                                                                                                                  
25m hand over hand sled pull (heavy)                                                                                              
25m log toss (18k/12k)

WOD B:
EMOTM 15min
5 Box Jumps (24”/18”)
5 Slam Balls (18k/12k)

Max Effort Double Unders

Strength & Conditioning: 27 August 2015

Strength:
Floor Press 1RM

Goat Farm

WOD:
Complete 5 rounds for time:

Barbell Walking Lunges – 12 Reps (6 each side)
Ring Dips – 12 Reps
Double Unders – 30 Reps

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges.

Conditioning: 27 August 2015

Strength:
Floor Press 1RM

WOD:
15min AMRAP
2 laps
5L/5R Kettlebell Snatch
10L/10R Offset Suitcase Lunges

Strength & Conditioning: 26 August 2015

Strength:
Pull ups

Skill WOD:
6 mins.  30sec work/30sec rest
Choose a gymnastic skill to do EMOTM style.  Wall walk ups, FLRs etc.

WOD:
AMRAP in 8 min:
3 Squat Cleans (115/75)
6 Pull ups
9 Air Squats
(1 Round = 18 reps)

REST 3 MIN

AMRAP in 8 min:
6 Shoulder To Overhead (115/75)
6 Pull Ups (Kipping ok.)
6 Heavy KB Swings (32/20)
(1 Round = 18 reps)

Conditioning: 26 August 2015

Strength:
Pull ups

WOD:
3 RDS
1min max KB Push Press
1min max burpees
1min rest
1min max ring rows
1min wall balls
1min rest

Strength & Conditioning: 25 August 2015

Strength:
Deadlift 5 EDM

Goat Farm

WOD:
21-15-9
Calorie row
Bar facing burpees
Deadlift

Conditioning: 25 August 2015

Strength:
Deadlift 5 EDM

WOD:
Teams of 3
750m Prowler Push switching every 50m
Partner A) 50m Sled Push
Partner B) Max effort calorie row
Partner C) rest

Strength & Conditioning: 24 August 2015

Strength:
Backsquat APRE 3


WOD:
400 m run (2 laps)
27 Ball Slams
27 Push Ups
400 m run (2 laps)
21 Ball Slams
21 Push Ups
400 m run (2 laps)
15 Ball Slams
15 Push Ups
400 m run (2 laps)
9 Ball Slams
9 Push Ups
Finish with a 400

Conditioning: 24 August 2015

Strength:
Back Squat APRE 3

WOD:
5RFT
25 KB Swings (24k/16k)
25m waiter’s walk - right (24k/16k)
20 kb (10 left hand/10right hand) step ups (24k/16k)
25m waiter’s walk - left (24k/16k)

Strength & Conditioning: 21 August 2015

Strength:

• (1+1) x5 Hang Clean from the hip + Hang Clean from the Knee
• 5x3 Strict Press

WOD:

• Sprint 4 x 50 yds - 30 secs rest between each sprint
• 30 Push Press – 95/65
• Sprint 4 x 50 yds - 30 secs rest between each sprint

Conditioning: 21 August 2015

WOD A:
3 RFT                                                                                                                                                          

• 16 (8L/8R) Single Arm Kettle Bell Thrusters (16k/12k)                                                                                                        
• 20m (10m each arm) Single Arm Kettle Bell Over Head lunges (16/12)                                                                                           
• 24 (12L/12R) Single Arm Kettle Bell Bentover Rows (16k/12k)

WOD B:
For time:

• 1000m row or 6 laps

then

• 10 Rounds
• 5 wall balls
• 5 burpees

then

• 6 laps or 1000m row 

Strength & Conditioning: 20 August 2015

Strength:

• Floor Press 3 APRE

Goat Farm

WOD:

5 min to establish 1RM on Thruster.  Use 85% of 1RM for Thrusters.

5 Rounds for Reps of:

• ME Thrusters in 15s
• Rest 45s
• ME Strict Pull Ups or Strict Ring Rows in 15s
• Rest 45s
• ME Burpees in 15s
• Rest 45s

Conditioning: 20 August 2015

Strength:

• Floor Press

Goat Farm

WOD:
Partner Interrupting Angie:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 air squats

One partner working at a time.  Every 90 seconds working partner runs to fence and back.  Partner B can begin working when Partner A starts running.

Strength & Conditioning: 19 August 2015

YStrength:

• Pull - up progression

Skill WOD:
6 min of 30s Rest, 30s Rest.
Choose a gymnastic skill to do EMOTM style.  Wall walk ups, front levers, skin the cat, etc.

Partner WOD:
Alternating complexes. Partner A completes one, then B completes one while partner rests.

13min AMRAP

• Romanian Deadlift X 5 (Straightish legs, no floor touch.)
• High Pull X 5
• Clean x 5
• Front Squat X 5
• Push Press X5

**Everytime barbell touches the ground, resting partner does 5 burpees.

Conditioning: 19 August 2015

Strength:

• Pull-ups

WOD:
15min AMRAP

• 3 Broad Jumps (90% of Broad Jump Test)
• 6 Burpees
• 9 KB Swings (24k/16k)

Cash Out:

10-1

• Weighted V-ups (25#/10#)
• Superman
• Leg Lifts (25#/10#)
• Russian Twist - l+r=1 (25#/10#)

Conditioning: 18 August 2015

Strength:

• Deadlift

WOD:
6RFT

• 8 Toes to Bar
• 10 Push Ups
• 30 Double Unders (3:1 sub)

Conditioning: 17 August 2015

Strength:

• Backsquat

WOD:

• 10-1 Slam Ball + Slam Ball Clean (over the shoulder) (1 = 1 slam ball and 1 slam ball clean dropping Slam Ball over the shoulder behind you)
• 1-10 15m Shuttle (1 = sprint to 15m and sprint back)

Strength & Conditioning: 14 August 2015

Strength:

• 5 x 2 Clean & Jerk - AHAP (80% success)

WOD: (18 June 2015)
3 - 3 min AMRAPs with 1 min rest between

• 10 Bent Rows (Bar below knees to belly button.) @95/65
• 5 Thrusters @95/65
• 2 Broad Jumps Rx = *height

*Lay down on the ground and have friend mark height on ground from foot to top of head.

Conditioning: 14 August 2015

WOD A)
Teams of 3 complete

• 750m overhead plate carry 
• 750m farmer's carry
• 750m sled drag

WOD B)
Teams of 3
5000m row - switching every 250m

• 250m row
• max reps KB swings
• rest

Strength & Conditioning: 13 August 2015

Strength:

• Floor Press

Goat Farm

WOD:
9 Minute AMRAP

• 10 Deadlifts @ 135
• 5 Shoulder to Overhead @ 135
• 10 Toes to Bar
• 1 Lap

Rest 3 Minutes

AMRAP Burpees in 2 minutes.

Conditioning: 13 August 2015

Strength:

• Floor Press

WOD:
5RFT

• 2 laps
• 14 (7L/7R) single arm kettlebell cleans (20kg/12kg)
• 20 russian twist (20kg/12kg) (l+r=1)

Strength & Conditioning: 12 August 2015

Strength:

• Pull ups

Skill WOD:
6 min EMOTM
30s work/30s rest
Pick a gymnastic skill to do - wall walks, FLRs, etc...

WOD: (16 June 2015)
3 RFT

• 5 Reps Hang Power Clean 135/95
• 5 Pull Ups
• 5 Reps Hang Power Clean 135/95
• 10 Burpees
• 5 Reps Hang Power Clean 135/95
• 15 Ball Slams 18/12

*Rest 90s between rounds.

Conditioning: 12 August 2015

Strength:

• Pull ups

WOD:
5RFT

• 16 offset KB step ups
• 18 offset suitcase walking lunges
• 20 burpees

Strength & Conditioning: 11 August 2015

Strength:

• Deadlift

Goat Farm

WOD: (15 June 2015)
To be done in heats.

• 21 Calorie Row
• 21 KB Swings 32/20 (Go heavy!)
• 15 Calorie Row
• 15 KB Swings
• 9 Calorie Row
• 9 KB Swings

Conditioning: 11 August 2015

Strength:

• Deadlift

WOD:
EMOTM for 18min

• 10 (5L/5R) SA KB Swings (20k/12k)
• 8 (4L/4R) SA KB Push Press (20k/12k)
• 6 (3L/3R) SA KB thrusters (20k/12k)

Strength & Conditioning: 10 August 2015

Strength:

• Backsquat

WOD - Filthy Fifty
For time:

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Conditioning: 10 August 2015

Strength:

• Backsquat

WOD:

• 2-20 ring rows
• 20-2 box step overs
• 20 double unders between each set

Strength & Conditioning: 07 August 2015

Strength:

• Clean Pull + Hang Clean from the hip (1+1) x 5
• Neck Jerk x 5 x 2

WOD:

In 12 minutes: 

Complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Conditioning: 07 August 2015

WOD A)
5RNFT - AHAP

• 50m Waiter Walk - left
• 50m Suitcase Carry - left
• 50m Waiter Walk - right
• 50m Suitcase Carry - right

WOD B)
Tabata - 1 min rest between each full Tabata

• Sledge Hammer Swings
• Calorie Row
• Kettlebell Swings (24k/16k)
• Double Unders

Strength & Conditioning: 06 August 2015

Strength:

• Floor Press - 3 APRE

Goat Farm:

Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)

A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups

B: Double Unders or Single Unders

C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)

Keep score to compare for next week.

WOD:

A.

1 min AMRAP Burpees.

1 min Rest.

Run for 8 minutes. (4 bouts of work.)

Score = Burpees.

B

Complete as many rounds and reps as possible in 7 minutes of:

• 7 Toes to Bar
• 7 Slam Balls (18/12)

Conditioning: 06 August 2015

Strength:

• Floor Press

WOD:

5RFT

• 3 laps
• 10 (5L/5R) Single Arm Kettlebell Cleans
• 25 sit ups"

Strength & Conditioning: 05 August 2015

Strength:

• 3 sets up pull up progressions

Skill WOD:

Partner A/B L-sit holds. 5 minutes 30s A, 30s B.

• 30s A (B times total hold.)
• 30s B (A times total hold.)

Add total time held in good position and record for next week.

WOD:

Four sets of 3-minute sprints of "Cindy"

90s rest between.

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

"

Conditioning: 05 August 2015

Strength:

• Pull ups

WOD:
For time:

• 21 -3 Slam Balls (18k/12k)
• 3 - 21 Wall Balls (20#/14#)
• 1 lap between each set

Strength & Conditioning: 04 August 2015

Strength:

• Deadlift 5 EDM

Goat Farm:

Goat Farm: Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)

A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups

B: Double Unders or Single Unders

C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)

Keep score to compare for next week.

WOD:

For time:

• Run 800 Meters (4 laps.)
• 15 Deadlifts*
• 30 Hand-Release Push-Ups
• (successful reps must start from the top extended position, and the knees must never touch the ground)
• Run 400 Meters
• 10 Deadlifts
• 20 Hand-Release Push-Ups
• Run 200 Meters
• 5 Deadlifts
• 10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

Conditioning: 04 August 2015

Strength:

• Deadlift

WOD:
For Time:

• 50-40-30-20-10 Double Unders (3 for 1 sub single unders)
• 5L/5R KB Thrusters (20k/12k)

Conditioning: 03 August 2015

Strength:

• Backsquat

WOD:

8 RFT

• 8 (4L/4R) Single Arm Kettlebell Push Press (24k/12k)
• 10 Kettlebell Swings (24k/12k)
• 12 Burpees

Strength & Conditioning: 03 August 2015

Strength:
BS - 3 APRE
*1RM coming August 17th!
Skill WOD:

Clients take 12 minutes to work on heavy thruster.  Compare with June 24th.

WOD: (04/06/2015)

In Heats with Judge/Partner if short on rowers.
21-15-9

• Cal Row
• Thrusters (115/75)